Triceps Extension - Smith Machine Incline Close Grip

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Triceps Strength Smith Machine Incline Bench Pull Gym

Purpose: This exercise works primarily the triceps.

Benefits: The exercise eliminates isolates the triceps.

Position an incline bench in the Smith Machine. Sit so that the base of your head is against the end of the incline bench. Grasp the bar, with an underhand grip, hands close together. Push the bar up so that it is over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, slowly lower the bar behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the bar back up to the starting position. Exhale during this movement. Hold the bar, with an underhand grip, hands close together. Push the bar up so that it is over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.